Grilled Mackeral in garlic sauce – healthy fish recipe

About Mackeral – why is it so healthy?

Mackeral is packed with omega 3, this is an oily fish rich in important nutrients. This oily fish, packed with essential oils, is ideal for grilling as it remains moist and delicious.

Mackeral has one of the highest amount of omega 3 fatty acids. Mackeral also has a variety of essential vitamins,  such as vitamin B12 and minerals.

A cooked mackerel fish portion provides around 200% of the RDI for vitamin B12. Vitamin B12 is important for our immune and nervous system.

Anti Inflammatory

Mackeral has important anti inflammatory properties which are important for our cardiovascular system and overall health.

Good for weight loss

Mackeral is rich in protein, with a portion containing around 20g of protein. Mackeral also has a variety of amino acid proteins, which makes it a food which is a complete source of protein, with all nine of the essential amino acid types. Less fatty fish such as cod contain more protein however.

Rich in Selenium

One portion of cooked mackeral has around 70% of the daily selenium RDI. This essential mineral is an important antioxidant, helps strenghten our immune system, regulate our thyroid and also help our DNA production process.

Low in mercury

Mackeral is not only very low in harmful mercury, but through its high content of selenium, which binds to mercury, mackeral helps reduce the harmful effect of any mercury inside the body.

Good for your heart

Omega 3 and selenium in Mackeral fish are both good for your heart. Mackeral is also rich in magnesium, potassium, and zinc, which are all important in maintaining a healthy cardiovascular system, together with its anti inflammatory properties, mackeral is a great food for your heart.

Rich in Vitamin D

One portion of cooked mackeral contains 100% of your Vitamin D RDI. This is especially important in countries with limited sun light, or for persons that spend most of their time indoors. Vitamin D has anti-cancer and anti-inflammatory properties.

mackeral, protein, healthy
healthy mackeral with rocket salad


  • 1 large whole mackeral
  • 2 garlic cloves
  • fresh ginger
  • fresh lemon juice
  • olive oil
  • mint leaves
  • fresh rocket
  • honey
  • apple cider vinegar
  • brown rice


  • Mince the fresh garlic cloves with the ginger into a paste, add the olive oil, mint leaves and lemon juice during this process to create a dipping sauce
  • Coat the fresh rocket with with a honey and apple cider vinegar mix (put everything in a lunch box and shake it all up)
  • Pre heat the grill to medium to high heat
  • Season the whole Mackeral (with skin on) with salt and pepper
  • Grill for 10-12 minutes each side of the fish
  • Serve warm with the brown rice, the sweet and sour rocket salad, and the ginger/garlic paste as a dipping sauce

We will be happy to hear your thoughts

Leave a reply

Subtract Kilos